Sat, Oct 4, 2014

Warmup
• 
400 m Run
3 Rounds of “Cindy”
30 Wall Ball Shots 20/16#

Core
3 Rounds of:
:20 Roll to Candle Stick
:10 Rest
:20 Sit Up to Pikes
:10 Rest
:20 Hollow Rock
:10 Rest

Strength
• 
12 min Snatch work
12 min Clean & Jerk work

Conditioning
Tabata (8 rounds of :20 work, :10 rest):
Air-Bike
Battle Ropes
Rower
Ski Erg
Heavy Rope Swings